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Running hills helps improve your running economy and efficiency,6 translating into faster running.

Hill repeats (repeatedly running up a hill and jogging or walking down) are a great way to help you run faster. Incorporate hill training into your running program after building an endurance base.

Once a week, start with a 10- to 15-minute warm-up of easy running. Find a hill with a moderate slope about 100 to 200 meters long. Run up the hill with a hard effort. Keep your effort consistent, and don't let your running form fall apart. Recover by walking or jogging down the hill at an easy pace.

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